ROD 022113


Thursday, 21Feb13


6:30pm  & 7:30pm (HIIT-X)

Accelerating Performance Circuit

5 physically demanding movements. Your welcome.

4 rounds total of 40 seconds work/20 seconds rest with 40 sec rest between rounds

  • Kettlebell swings
  • Mtn climbers (BB Push Press)
  • Battling ropes
  • Box jumps (Burpee Box Jumps)
  • Burpees (Rower)


The 7:30pm HIIT-X class will perform 5rds for 40/20, supplement BB push press (65/95) for mtn climbers, combine box jumps and burpees, use 20″ boxes and add rowers to the circuit.

There will be NO modifications to the exercises or loads to be performed during the HIIT-X class.













When other “cardio boxing” classes get boring after a couple months, our Boxing class stays stimulating and demanding both mentally and physically!


Why Drinking Water Is Important for Weight Loss

There are many reasons why it is important to drink water, especially during our NLP slim down:

•Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration or cramping during our HIIT workouts.

•The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

•Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

•Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

•Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.

•Healthy weight loss includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

•Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink?

You have all probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

You can Google a calculator which will tell you how much water you need, but nature’s pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamins and supplements can discolor it.

NLP Ladies and some men, do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.

It is possible to harm yourself by drinking too much water, but it takes quite an effort like water boarding. Drinking large amounts of water during extended athletic activity can dilute the electrolytes in your blood to the point that it interferes with brain, heart and muscle function. Electrolyte replacement drinks like Gatorade, Powerade help keep things in balance.

And, you thought I was being mean when I didn’t let you drink water. Your welcome !